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Cranberry bean vs Cowpea (Black-eyed pea) - In-Depth Nutrition Comparison

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Important differences between Cranberry bean and Cowpea (Black-eyed pea)

  • Cowpea (Black-eyed pea) has less Folate, Fiber, Copper, Vitamin B1, Iron, Potassium, Phosphorus, Magnesium, Zinc, and Manganese.
  • Cranberry bean's daily need coverage for Folate is 99% more.
  • Cranberry bean has 5 times more Potassium than Cowpea (Black-eyed pea). Cranberry bean has 1332mg of Potassium, while Cowpea (Black-eyed pea) has 278mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

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Cranberry bean vs Cowpea (Black-eyed pea) infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +99.2%
Contains more Calcium +429.2%
Contains more Potassium +379.1%
Contains more Magnesium +194.3%
Contains more Copper +196.3%
Contains more Zinc +181.4%
Contains more Phosphorus +138.5%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +99.2%
Contains more Calcium +429.2%
Contains more Potassium +379.1%
Contains more Magnesium +194.3%
Contains more Copper +196.3%
Contains more Zinc +181.4%
Contains more Phosphorus +138.5%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +269.8%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B3 +193.9%
Contains more Vitamin B5 +82%
Contains more Vitamin B6 +209%
Contains more Folate +190.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +650%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Contains more Vitamin B1 +269.8%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B3 +193.9%
Contains more Vitamin B5 +82%
Contains more Vitamin B6 +209%
Contains more Folate +190.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +650%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
24
Cowpea (Black-eyed pea)
Mineral Summary Score
122
Cranberry bean
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
46%
Cowpea (Black-eyed pea)
Carbohydrates
60%
Cranberry bean
21%
Cowpea (Black-eyed pea)
Fats
6%
Cranberry bean
2%
Cowpea (Black-eyed pea)

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.178g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Cranberry bean Cowpea (Black-eyed pea) Opinion
Calories 335 116 Cranberry bean
Protein 23.03 7.73 Cranberry bean
Fats 1.23 0.53 Cranberry bean
Vitamin C 0 0.4 Cowpea (Black-eyed pea)
Carbs 60.05 20.76 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 2.51 Cranberry bean
Calcium 127 24 Cranberry bean
Potassium 1332 278 Cranberry bean
Magnesium 156 53 Cranberry bean
Sugar 3.3 Cranberry bean
Fiber 24.7 6.5 Cranberry bean
Copper 0.794 0.268 Cranberry bean
Zinc 3.63 1.29 Cranberry bean
Starch
Phosphorus 372 156 Cranberry bean
Sodium 6 4 Cowpea (Black-eyed pea)
Vitamin A 2 15 Cowpea (Black-eyed pea)
Vitamin E 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.747 0.202 Cranberry bean
Vitamin B2 0.213 0.055 Cranberry bean
Vitamin B3 1.455 0.495 Cranberry bean
Vitamin B5 0.748 0.411 Cranberry bean
Vitamin B6 0.309 0.1 Cranberry bean
Vitamin B12 0 0
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate 604 208 Cranberry bean
Trans Fat 0 0
Saturated Fat 0.316 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.106 0.044 Cranberry bean
Polyunsaturated fat 0.527 0.225 Cranberry bean
Tryptophan 0.273 0.095 Cranberry bean
Threonine 0.969 0.294 Cranberry bean
Isoleucine 1.017 0.314 Cranberry bean
Leucine 1.838 0.592 Cranberry bean
Lysine 1.58 0.523 Cranberry bean
Methionine 0.346 0.11 Cranberry bean
Phenylalanine 1.245 0.451 Cranberry bean
Valine 1.205 0.368 Cranberry bean
Histidine 0.641 0.24 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.